Plant Based Protein for Athletes

Common Misconception about plant-based protein. 

Plant-based protein refers to protein sources that originate from plants rather than animals. Many individuals, especially athletes are looking or thinking about making the switch. There are many myths or preconceived notions about protein and the best ways to intake more in your diet. Proteins are made up of amino acids—20 of them total, each with specific, important functions. We have 9 essential amino acids that we must consume from foods as our bodies are not able to create them. In recent years, plant proteins have been considered “incomplete” as they were stated to not carry all 20 amino acids. This is in fact a myth. Having a diet with varied plant foods such as soy, quinoa, and chia seeds, can provide the necessary essential amino acids.  

Many health and wellness experts would argue that plant-based proteins do not provide enough protein to build strong muscles or provide enough nutrients for elite athletes. There is controversy that elite athletes should stray away from vegan/vegetarian lifestyles as it could deplete adequate nutrients for these individuals. It can be said that yes, plant foods have a lower level of amino acids, but they are not absent! Consuming a variety of protein-rich plant foods in the course of your day, can provide enough protein and fill in any amino acid gaps.

Is it difficult to get enough plant protein in a day?

Athletes who seek to consume a plant-based lifestyle fear that they will lack protein. plant-based protein sources like lentils, chickpeas, tofu, and quinoa are nutritional powerhouses, delivering ample protein for muscle maintenance and overall wellness. People choosing a plant-based diet can still meet their protein needs by incorporating a diverse range of these plant sources. There is no shortage of protein in a plant-based diet. If the body is getting each of the nine essential amino acids it needs to function, this is most important. 2-3 servings of legumes a day which is about 1½ cups and 3-4 servings of whole grains, will meet your protein needs. Some health experts would say we should be consuming more protein, up to twice the standard recommendations. This is not always the case, for athletes, it is okay to consume more, about 1.3-2.0 g/kg. A study by Delamris (2013), shows excessive protein intake can lead to dehydration, kidney issues, digestive issues, along with excess calorie intake. These can all be problematic for an athlete. 

Is more always better?

More protein does not mean that your diet is healthier. According to the 2015–2020 Dietary Guidelines for Americans, while it’s true that many (60%) Americans exceed their recommendations for protein intake. While getting enough protein is important for the growth and maintenance of muscle and other tissues, having a high-protein diet may not be what consumers think regarding adequate intake. The Recommended Dietary Allowance (RDA) of 0.8 g/kg of body weight per day. For an active adult, about 10% of calories should come from protein. Eating too much protein will do more harm than good. Too much intake of protein can place a burden on the kidneys, liver, and bones, as well as potentially increase the risk of heart disease and cancer (Hertzler et al., 2020). 

Compared with protein from plant sources, animal protein has been associated with an increased risk of ESRD. Having too much protein can cause waste to build up in your blood, and your kidneys may not be able to remove all the extra waste. High dietary protein intake can cause intraglomerular hypertension which is increased mechanical stress affecting glomerular cells leading to kidney hyperfiltration or glomerular injury which can result in kidney damage (Ko et al., 2020).

Research shows that individuals who overconsume protein are at a 50% increased risk of fatty liver disease (Griffin & Bradshaw, 2019). The majority of released amino acids from dietary protein are transported to the liver for gluconeogenesis or to peripheral tissues to be catabolized, producing ammonia as a byproduct. The kidneys are now working harder to clear ammonia from the liver. Too much buildup of ammonia can affect neural functioning. By consuming adequate protein amounts, it can help decrease blood ammonia levels. 

When it comes to bones, calcium loss related to protein intake is the most adverse when the diet is lowest in calcium intake. If an individual is overconsuming protein and lacking in vitamin D and calcium, this can cause bone and mineral loss. 

The high-risk lipids pose to atherosclerosis and cardiovascular should not be taken lightly. Especially for those who consume animal protein, where most sources are increased in saturated fats. Our bodies have “macrophages” which help remove arterial plaque, but when there is too much plaque buildup, this leads to cardiovascular problems with prolonged overconsumption. 

Where can you find plant-based proteins?

Plant-based individuals can easily meet their protein needs through soy foods, beans and lentils, and nuts and seeds. Also, whole grains and veggies also contain protein.

Be open to variety, your diet does not have to be based on the standard American Breakfast “type of foods” like pancakes and fruits, but the variety that still fits nutritional needs. Eating leftovers such as tempeh, tofu, or beans for breakfast is great! Finding more ways to add proteins to each meal is what will help keep consistent protein intake. Foods don’t need to be combined at each meal to meet protein needs. Eating a varied plant-based diet and including legumes and grains every day will ensure you get enough of all the amino acids that your body needs.